The Veggie Delite Sub is part of the Subway sandwich franchise's Fresh Fit line of subs, with 6 grams of fat or less. The standard Subway build has lettuce, tomatoes and cucumbers, with green peppers and red onions on a 6 inch loaf of 9-grain wheat. The standard Subway build is also made without cheese or condiments. While Subway does have a standard build, customers can request a variety of additional toppings and condiments to customize the Veggie Delite sub.
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Subway Build Nutritional Information
The standard 6 inch Veggie Delite sub weighs 162g and has 230 calories with 2.5g of fat. The sub also has .5g saturated fat, no trans fat or cholesterol, and 410mg of sodium. There are 45g of carbohydrates, five of which are dietary fiber and five of which are sugar, and 9g of protein. The sub provides 8 percent of the daily value of vitamin A and 20 percent vitamin C as well as 4 percent calcium and 15 percent iron.
Changing Bread Options
While Subway suggests the 6 inch 9-grain wheat, customers can choose any of the other bread options, such as the foot-long loaf, flatbread and mini loaf. Customers can also remove the bread and turn the sandwich into a salad. Keep in mind, however, that changing the bread will also change the nutritional values. For example, replacing the 9-grain wheat with flatbread adds 10 calories and 40mg of sodium , while the dietary fiber drops to 3 grams. The calcium values also drop from 4 percent to 2 percent, although the iron, vitamin A and vitamin C values remain the same.
Cheese adds another 2g to 4g of protein, but it also significantly increases the fat and sodium content of the Veggie Delite sub. On a 6 inch sub, American cheese slices add 40 calories and another 3.5g of fat, two of which are saturated. It also adds 10mg of cholesterol and 210mg of sodium. American cheese also raises the daily value of calcium to 11 percent.
Increasing Vegetable Options
In addition to the vegetables in the standard Veggie Delite build, Subway also offers pickles, black olives and peppers, such as banana and jalapeno. Some branches offer baby spinach, although it is not listed at the official site. Adding vegetables may raise the calorie count by as much as 10 calories, but the fat content remains the same. The protein, vitamin and mineral values also remain unchanged. However, the addition of fermented vegetables, such as pickles and jalapeno peppers, can raise the sodium levels by as much as 200mg.
Using Condiments and Sauces
Subway's sauces range from high-fat mayonnaise to non-fat Italian dressing. Adding a condiment can raise the calorie counts by as much as 100 and the fat by as much as 11.5g. The condiments can also cause significant increases in sodium and sugar levels. For example, fat-free Italian dressing adds 30 calories and 720mg of sodium. It also adds four grams of sugar. Olive oil blend increases the fat count by another 4.5 grams of fat, but the sodium and sugar counts remain the same.